The back muscles don't seem to be the exercise chest muscle

1. The inter-relationships horizontal bar pull-ups
Two arms draped in a single stem, wide grip hands away from, the forehand hold their connecting rods latissimus dorsi fully elongation, two legs bent up. Inspiratory, concentrated latissimus dorsi contraction force down, arms pull-ups to anterior how to build muscle fast portion of the place, and let the clavicle close to or touching the high bar, pause 2 ~ 3 seconds. And then breathe out to latissimus dorsi contraction force control, make the body slowly down reduction. Repeated practice.
2. The single arm dumbbell row
In his left knee and left hand to press put on the bench, upper body parallel to the ground, the right hand grip dumbbell, his right arm unbend. Looking up, slightly depending on outlining the sight. And dumbbell, elbow flexion, to the wrist just at the waist, the palm to inside. At a peak stop about 2 seconds, then slowly unbend arm reduction, back tense up. When the arm to spin to the right hand within thumb latissimus dorsi fully extended.
Carry buttock: this is also the main sports movement way!!!!! And can also thin small of the back and hips!!!!!
Lie low, knee bends, then the hips drive up, let you of the breast, stomach, buttocks, thigh is a straight line, ham and crus show 90 degrees. Keep this movement five to ten minutes. Pay attention to take a deep breath. This process is very rough, you can see his hand, or play mobile phone book.
Have no matter to do the action every day, I think the best action!!!!!
3, twist the waist: stand together, and shoulder, the both legs legs don't move, put both hands on both sides of the body, to the left or right of waist, have no matter twist twist twist. The more you twist, the better the results.
3. The barbell prone made boating
Two feet wide open with the shoulder, visual ahead, bowed before body parallel to the ground, knees slightly bend to back muscle group under no taut feeling. In the distance between the two to palm, with shoulder wide, two arms unbend the drooping bell. Two arms move to both sides, shaft close-fitting, until shaft on contact mention abdominal and then slowly down reduction, repeat it to exhaustion.
4. Sitting position wide grip boating
In the low LaLiQi fixed on a wide grip bars, hold out a bosom to receive an abdomen, ping ping stool or sitting in the ground, still use a piece of the barbell piece of distance prevent flabby, relax tension wire hands keep straight, as far as possible wide some grip, the greatest degree elbow flexion, at the same time as far as possible to stem pull belly button direction. In the most intense contractive feeling in action, keep still a few seconds better effects.
5. Sitting position is back. Rope clip
A rope fixed to low LaLiQi, brought up on the ground, hold out a bosom to receive an abdomen. With a piece of the barbell the distance of tension wire to prevent flabby, to ensure that the back muscles tense at any time. The range of motion is very small, arms, keep straight parallel to the ground, driven by the back muscles of the shoulder blade, pay attention to process do not have shrugged action.